13 Tips on How to Motivate Yourself to Work Out
Having trouble losing weight and staying motivated? Click to read my tips on how to motivate yourself to work out and what to do when losing motivation!
Struggling to stay motivated to work out?
You’re not alone!
Hi, I’m Chantal! I’m a certified personal trainer, nutrition coach, and mom of two living in the Pacific Northwest.
Let’s be real: staying motivated to work out is hard. Whether you’re trying to lose weight, gain strength, or just feel better in your body, it’s totally normal to hit a slump now and then.
I’ve been there too. Even as a personal trainer, I go through seasons of low motivation, burnout, and frustration. Life gets busy, progress slows down, or you just don’t feel like putting on leggings again.
But I’ve also learned that motivation doesn’t have to be a magical feeling that just shows up. Sometimes, it’s something you can actively create.
Here are 13 practical ways to get back on track when you’ve lost your workout motivation.
13 Tips on How to Motivate Yourself to Work Out
1. Break Big Goals Into Small, Realistic Ones
“Get in shape” or “lose 30 pounds” is overwhelming without a plan. Set specific, doable goals with deadlines, like walking 4x per week this month or completing a 4-week workout program. Tracking your progress in a journal or app can keep you focused and motivated.
You Might Also Like: Cute Free Habit Tracker Printables
2. Make Your Goals Public
Telling someone what you’re working on adds a layer of accountability. You’re more likely to follow through when others are watching. I started this blog for that very reason; it kept me honest and gave me purpose.
3. Find a Workout Buddy
Whether it’s a friend or a co-worker, having someone to meet at the gym or check in with can be a game-changer. You’ll be less likely to skip a workout, and it’ll make the experience more enjoyable.
Related Reading: How to Create a Support System for Your Fitness Journey
4. Follow People Who Inspire You
Social media can be full of comparison traps, but it can also be a source of motivation. Follow fitness accounts that make you feel inspired, not discouraged. (I like @girlsgonestrong – and feel free to follow me too!)
5. Change Up Your Routine
Doing the same workout over and over gets boring, mentally and physically. Try a new class, app, or program. Even a short break from your usual plan can spark new excitement. If you need some inspiraiton, here are some simple ways to switch up your workout routine.
6. Work With a Personal Trainer (Even Briefly)
You don’t need to commit to months of sessions. Even a few workouts with a trainer can help you learn new moves, feel more confident, and get a plan that actually fits your goals. You’ll carry that knowledge with you throughout life, so it’s totally worth the investment!
7. Try a Group Fitness Class
Walking into a new class might feel intimidating, but it can also be really fun. You’ll meet people with similar goals and maybe even find a new workout style you love. If you’re nervous about trying something new, check out my tips on how to rock a new group fitness class.
8. Treat Yourself to New Gear
Sometimes all it takes is a new pair of leggings or sneakers to give you a little boost. Use it as a reward or milestone motivator…you earned it! (Plus, it’s just fun!)
9. Use a Workout App
If you’re tired of planning workouts or don’t know where to start, apps like Daily Burn or FitOn can guide you. Pick one with short sessions if you’re pressed for time. This takes away the decision fatigue and can help you stay accountable for achieving more.
10. Set Reminders
It’s easy to let the day slip away. Set calendar reminders or phone alerts to nudge you toward movement, whether it’s a walk, some stretches, or a full workout. Anything counts!
11. Focus on Habits, Not Just Weight Loss
Scale stuck? Shift your focus. Build daily habits like drinking more water, moving daily, or prepping meals. These small wins add up, and they’re often more sustainable than chasing a number.
Related Reading: 75 Healthy Habits That Will Change Your Life
12. Check Your Hormones
If you’re doing “everything right” and still not seeing results, consider getting bloodwork. Hormonal imbalances, thyroid issues, or nutrient deficiencies could be making things harder than they need to be. I’ve been there, and getting answers made a huge difference in my approach.
13. Take a Real Break
Sometimes the best thing you can do is rest. Take a week or two to focus on sleep, self-care, and stress relief. Give yourself permission to pause, then come back with a fresh perspective. Here are some simple self-care ideas if you need inspiration.
That’s it!
Final Thoughts on How to Motivate Yourself to Work Out
If you’re struggling to get moving, remember that motivation isn’t something you either have or don’t, it’s something you build over time. You don’t have to overhaul your life overnight. You just need a few small wins to build momentum.
Try a new class, grab a friend, or set one simple goal for the week. Take a step, any step, and let that be enough for today.
And most importantly, give yourself grace. Progress isn’t linear, and setbacks are part of the process. Just don’t let them be the end of your story.
You’ve got this. One workout, one choice, one day at a time.
Until next time,
Chantal from Ironwild Fitness
Currently, I’m in process of losing weight and shaping my body. I’ve promise myself if I was OK with the results, I’ll make some post maybe inspire somebody. For now, I’m testing on myself some app, I have set timer and new gear. I’m starting to fall in love with an active life again 🙂
That’s awesome! Best of luck Marcela!
Switching routines is such a great idea! We get in a rut physically and mentally and even changing up something small can make a big difference.
Totally agree!
This is a really handy post! Love theses tips!!
I definitely like the suggestions. I know people are often lazy, myself included, and they often need easy ways to not fall off the wagon so to speak. I think a simple fix like only drinking tea (real boiled tea that is) and water is a great way to get started. Drinking only water and tea definitely helped me when I lost a lot of weight a few years ago. Also, I think developing routines like working out at the same time every day, can make it more likely that someone will work out.
One thing that also helped me lose lots of weight was to cook most of my own food (usually by boiling it), and eating lots of fruits and vegetables as opposed to processed food.
In addition, there is one paradigm shift really helped me lose weight and keep it off for a few years. Basically, the idea is to eat and live your life so that you can have your ideal weight, and maintain it throughout your life. I avoid “diets” because I know that I wouldn’t be able to maintain them for the rest of my life. I’ve tried various diets, but some are very expensive to maintain, so I’ve developed a way to decide what to eat so that is affordable for me, and which I can live with the rest of my life.
Sadly, one thing that is not often discussed with regards to weight loss has to do with one’s mental state. Losing weight is sometimes a very complicated matter, like if someone is dealing with depression, low self-esteem or other such issues, so those issues must be addressed as well if they are there.
I definitely agree! That’s why we talk about postpartum depression a lot on my site. Health is so complicated, but it sounds like you’ve found some things that work for you. Thanks for stopping by Justin!
Great tips for motivation when things get tough. A workout buddy or group works great for me.
Announcing my goals on social media is a little terrifying but I love the idea of setting reminders on my phone.
Trust me, I can relate! Thanks for stopping by Monica 🙂